Don't know what my weight goal should be. Pics included.
adriennevy
Posts: 53 Member
Hello! I'm 32 years old and just started my fitness journey in the beginning of September. At that time I weighed about 141lbs and did not work out. I have a desk job but ride motorcycles regularly so I'm not completely sedentary.
I'm eating about 1200cal/day, 1500cal on workout days (including a protein shake post-workout.) I have been going to the gym 3x week, doing about 45min of weights and 30min of cardio. Initially, it seemed like the weight was falling off, but now I feel like I've already hit a plateau. I lost about 5 1/2 pounds in one month, but the 135 number has not budged in over a week. I know I'm also gaining muscle, but am now questioning if my original goal of 125lbs is reasonable or not. I was 125 for most of my 20s, which is why I'm going off of that number, but I also didn't do weight training then.
I know weight loss is a marathon, not a sprint. I'm trying to be realistic......
I have seen many pictures where the person is more thin and fit in their "after" picture and actually weigh more, which makes me feel a little better. I'd like to have healthy, attainable goals. Thoughts?
I'm eating about 1200cal/day, 1500cal on workout days (including a protein shake post-workout.) I have been going to the gym 3x week, doing about 45min of weights and 30min of cardio. Initially, it seemed like the weight was falling off, but now I feel like I've already hit a plateau. I lost about 5 1/2 pounds in one month, but the 135 number has not budged in over a week. I know I'm also gaining muscle, but am now questioning if my original goal of 125lbs is reasonable or not. I was 125 for most of my 20s, which is why I'm going off of that number, but I also didn't do weight training then.
I know weight loss is a marathon, not a sprint. I'm trying to be realistic......
I have seen many pictures where the person is more thin and fit in their "after" picture and actually weigh more, which makes me feel a little better. I'd like to have healthy, attainable goals. Thoughts?
10
Replies
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If you are running a recomp I wouldn't sweat the number as much- your improvement is super impressive, just keep on keeping on!5
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How tall are you? See http://community.myfitnesspal.com/en/discussion/comment/37885190/#Comment_378851900
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I see definite progress. I'd say keep it up and use measures in addition to your scale.....measuring tape, general appearance and strength/fitness.
That picture before and after speaks volumes....don't ignore that just because of your scale.
That said it's unlikely you've put on any actual muscle mass if you are in caloric deficit. There is a difference between gaining strength and gaining actual muscle mass. You can double your lifts going from untrained to trained without putting on an ounce of muscle.6 -
Oh also, I'm 5'6".2
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Aaron_K123 wrote: »I see definite progress. I'd say keep it up and use measures in addition to your scale.....measuring tape, general appearance and strength/fitness.
That picture before and after speaks volumes....don't ignore that just because of your scale.
That said it's unlikely you've put on any actual muscle mass if you are in caloric deficit. There is a difference between gaining strength and gaining actual muscle mass.
I have been using a measuring tape which has been my recent marker of progress. That and before and after pics.
I know I gain bulk easily, my mother does, too. I have noticed mass gain, mostly in my biceps and deltoids, that wasn't there before. Maybe not lbs worth, but definitely something. Also, I'm doing low carb/sugar and am eating between 35-40% protein, 40-45% fat, 20% carb.2 -
Weight training will make all the difference when it comes to looking like you weigh less than you do. At the moment you weigh less than me and are a bit taller. With heavy strength training you can start decreasing body fat % and you will have a more defined look.2
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Ya, eat at maintenance and lift heavy.
You're currently running too large a deficit for your height, weight, and pounds you want to lose. Under-eating stresses the body and mind. Stress increases cortisol, which leads to water retention, which makes it look like you're not making any progress:
http://www.bodyrecomposition.com/research-review/dietary-restraint-and-cortisol-levels-research-review.html/
...a group of women who scored higher on dietary restraint scores showed elevated baseline cortisol levels. By itself this might not be problematic, but as often as not, these types of dieters are drawn to extreme approaches to dieting.
They throw in a lot of intense exercise, try to cut calories very hard (and this often backfires if disinhibition is high; when these folks break they break) and cortisol levels go through the roof. That often causes cortisol mediated water retention (there are other mechanisms for this, mind you, leptin actually inhibits cortisol release and as it drops on a diet, cortisol levels go up further). Weight and fat loss appear to have stopped or at least slowed significantly. This is compounded even further in female dieters due to the vagaries of their menstrual cycle where water balance is changing enormously week to week anyhow.
And invariably, this type of psychology responds to the stall by going even harder. They attempt to cut calories harder, they start doing more activity. The cycle continues and gets worse. Harder dieting means more cortisol means more water retention means more dieting. Which backfires (other problems come in the long-term with this approach but you’ll have to wait for the book to read about that).
When what they should do is take a day or two off (even one day off from training, at least in men, lets cortisol drop significantly). Raise calories, especially from carbohydrates. This helps cortisol to drop. More than that they need to find a way to freaking chill out. Meditation, yoga, get a massage... Get in the bath, candles, a little Enya, a glass of wine, have some you-time but please just chill.7 -
I can see the differences , remember closer to goal weight the longer it takes to get there ..
Now Have you ever heard of the Iron Butt Association ?
Good Luck
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I ran stats.. BMR=1340, sedentary TDEE =1610, 1-3 hrs exercise TDEE=1845 (http://scoobysworkshop.com/accurate-calorie-calculator)
1200 calories is too low.. And read that article from Lyle McDonald that @kshama2001 posted. I think it will help explain a lot to you.
Perhaps re-think your rate of loss, make sure that you are following a structured lifting program designed to help with body composition changes.. you can benefit from doing maintenance and recomp.5 -
You look great3
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adriennevy wrote: »Aaron_K123 wrote: »I see definite progress. I'd say keep it up and use measures in addition to your scale.....measuring tape, general appearance and strength/fitness.
That picture before and after speaks volumes....don't ignore that just because of your scale.
That said it's unlikely you've put on any actual muscle mass if you are in caloric deficit. There is a difference between gaining strength and gaining actual muscle mass.
I have been using a measuring tape which has been my recent marker of progress. That and before and after pics.
I know I gain bulk easily, my mother does, too. I have noticed mass gain, mostly in my biceps and deltoids, that wasn't there before. Maybe not lbs worth, but definitely something. Also, I'm doing low carb/sugar and am eating between 35-40% protein, 40-45% fat, 20% carb.
Muscles being larger is not actually a sign that you have gained muscle tissue (ie muscle mass). Muscles swell with water and become engorged with regular use and become denser as fat is lost between the muscle fibers (less marbled basically) both of which give them a much harder look and feel. Also as you lose fat around the muscle they appear more defined and larger. None of these things are from the addition of actual muscle tissue but they do give the muscle a physically larger appearance.
It takes a calorie surplus and a long time to gain actual muscle mass, especially as a woman. With a deficit its not going to happen, best you can hope for is keeping the muscle mass you have.
The only way to really know if you have gained muscle mass is if you are actively tracking your body fat percentage and notice that your lean mass (the amount of mass without the bodyfat) has increased. Last time I got lean I lost 35 pounds and tracked my bodyfat from 28% to 12%. During that time I worked out 6 days a week and lifted regularly. I doubled in strength, my muscles looked much larger and much more defined (can see from profile pictures). From bodyfat tracking though I could tell my lean mass didn't change at all. I didn't gain an ounce of muscle. My before and afters in my profile I have the same amount of muscle, it just looks like I have more because I lost covering fat and from use the muscles swell and become more dense.
Unless you are actively tracking your lean mass and it is going up not sure how you could even tell you are gaining muscle. In caloric deficit and as a woman that is extremely unlikely.
Thats fine though, you are focused on losing fat and building strength and you look like you are having great success. Your before and afters show definite improvement which is awesome.8 -
I did a quick calculation on a BMI website.. it says you are normal weight. For your height .. weighing 118 to 155 is normal. Therefore.. you could lose more if you wanted and still be in the normal range. However.. I think you look great. Nice progress.3
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Does your protein shake include creatine? Increase in creatine levels will slow weight loss temporarily. If so read up on creatine, once your body gets a certain level you will start losing weight again. Are you using the treadmill? If so, increase your incline you will burn more calories in the same 30 minute cardio.0
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You look fabulous! I don't see a need for you to lose more.3
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Nice progress so far! I'm the same height as you and back in my initial weight loss phase my original goal was 135lbs. When I got there though, I was pretty disappointed with how things looked. I ended up losing more weight until I got in the low-mid 120s, which is where I personally feel best at. I like how I look there, how my clothes fit and also my blood work is a bit better than it was in the 130s. You'll know when you finally hit that place where everything comes together
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arditarose wrote: »Weight training will make all the difference when it comes to looking like you weigh less than you do. At the moment you weigh less than me and are a bit taller. With heavy strength training you can start decreasing body fat % and you will have a more defined look.
That's encouraging, thank you! You look fabulous!1 -
arditarose wrote: »Weight training will make all the difference when it comes to looking like you weigh less than you do. At the moment you weigh less than me and are a bit taller. With heavy strength training you can start decreasing body fat % and you will have a more defined look.
That's encouraging, thank you! You look fabulous!0 -
arditarose wrote: »Weight training will make all the difference when it comes to looking like you weigh less than you do. At the moment you weigh less than me and are a bit taller. With heavy strength training you can start decreasing body fat % and you will have a more defined look.
That's encouraging, thank you! You look fabulous!0 -
arditarose wrote: »Weight training will make all the difference when it comes to looking like you weigh less than you do. At the moment you weigh less than me and are a bit taller. With heavy strength training you can start decreasing body fat % and you will have a more defined look.
That's encouraging, thank you! You look fabulous!0 -
arditarose wrote: »Weight training will make all the difference when it comes to looking like you weigh less than you do. At the moment you weigh less than me and are a bit taller. With heavy strength training you can start decreasing body fat % and you will have a more defined look.
That's encouraging, thank you! You look fabulous!1 -
arditarose wrote: »Weight training will make all the difference when it comes to looking like you weigh less than you do. At the moment you weigh less than me and are a bit taller. With heavy strength training you can start decreasing body fat % and you will have a more defined look.
That's encouraging, thank you! You look fabulous!0 -
kshama2001 wrote: »Ya, eat at maintenance and lift heavy.
You're currently running too large a deficit for your height, weight, and pounds you want to lose. Under-eating stresses the body and mind. Stress increases cortisol, which leads to water retention, which makes it look like you're not making any progress:
http://www.bodyrecomposition.com/research-review/dietary-restraint-and-cortisol-levels-research-review.html/
...a group of women who scored higher on dietary restraint scores showed elevated baseline cortisol levels. By itself this might not be problematic, but as often as not, these types of dieters are drawn to extreme approaches to dieting.
They throw in a lot of intense exercise, try to cut calories very hard (and this often backfires if disinhibition is high; when these folks break they break) and cortisol levels go through the roof. That often causes cortisol mediated water retention (there are other mechanisms for this, mind you, leptin actually inhibits cortisol release and as it drops on a diet, cortisol levels go up further). Weight and fat loss appear to have stopped or at least slowed significantly. This is compounded even further in female dieters due to the vagaries of their menstrual cycle where water balance is changing enormously week to week anyhow.
And invariably, this type of psychology responds to the stall by going even harder. They attempt to cut calories harder, they start doing more activity. The cycle continues and gets worse. Harder dieting means more cortisol means more water retention means more dieting. Which backfires (other problems come in the long-term with this approach but you’ll have to wait for the book to read about that).
When what they should do is take a day or two off (even one day off from training, at least in men, lets cortisol drop significantly). Raise calories, especially from carbohydrates. This helps cortisol to drop. More than that they need to find a way to freaking chill out. Meditation, yoga, get a massage... Get in the bath, candles, a little Enya, a glass of wine, have some you-time but please just chill.
This is good information. I have been increasing my carbohydrates intake a little bit, and am trying to figure out how high I should raise my caloric intake. I don't think i can get down with Enya, though.
0 -
red99ryder wrote: »Now Have you ever heard of the Iron Butt Association ?
Yes! Actually one of my best friends did the Saddlesore 1000 on Saturday! I'll be doing one myself one of these days. But I have nothing to prove, I'm planning on riding a moto around the world at the end of 2017!0 -
I ran stats.. BMR=1340, sedentary TDEE =1610, 1-3 hrs exercise TDEE=1845 (http://scoobysworkshop.com/accurate-calorie-calculator)
1200 calories is too low.. And read that article from Lyle McDonald that @kshama2001 posted. I think it will help explain a lot to you.
Perhaps re-think your rate of loss, make sure that you are following a structured lifting program designed to help with body composition changes.. you can benefit from doing maintenance and recomp.
So based on this, do you think a caloric goal of 1400 is reasonable, 1700 on workout days? I have purchased some personal trainer sessions, and will be asking them to review my lifting program and make any necessary tweaks. Most of what I'm doing now was taken from a trainer years ago when I had slightly different goals in mind.0 -
ctcunningham72 wrote: »Does your protein shake include creatine? Increase in creatine levels will slow weight loss temporarily. If so read up on creatine, once your body gets a certain level you will start losing weight again. Are you using the treadmill? If so, increase your incline you will burn more calories in the same 30 minute cardio.
Both shakes I've been using (Vega Essentials mostly but sometimes Gold Standard Whey,) don't include creatine. Should I be adding it?
I'm using elliptical for cardio, and use the "interval" setting. According to the machine, which I know can be inaccurate, I average 300 calories in a 30 minute session. I'm considering getting a HRM because the ones on the machines are garbage.0 -
Yea, the burn on the machine is probably really high. I use a hrm and it would say I burned 450 calories compared to the machine saying 700 for a 60 minute stint on the elliptical. Even after entering my "stats" on the elliptical.
You're taller than me (and probably younger) and will burn more, but a 10 calorie a minute burn is some really intense exercise.0 -
adriennevy wrote: »Oh also, I'm 5'6".
I'm 5'. At my leanest I weighed 140, wearing a size 4-6.1 -
adriennevy wrote: »I ran stats.. BMR=1340, sedentary TDEE =1610, 1-3 hrs exercise TDEE=1845 (http://scoobysworkshop.com/accurate-calorie-calculator)
1200 calories is too low.. And read that article from Lyle McDonald that @kshama2001 posted. I think it will help explain a lot to you.
Perhaps re-think your rate of loss, make sure that you are following a structured lifting program designed to help with body composition changes.. you can benefit from doing maintenance and recomp.
So based on this, do you think a caloric goal of 1400 is reasonable, 1700 on workout days? I have purchased some personal trainer sessions, and will be asking them to review my lifting program and make any necessary tweaks. Most of what I'm doing now was taken from a trainer years ago when I had slightly different goals in mind.
Yes to this if you plan to continue dieting to lose additional body fat. When you have reached a target in your weight which it looks to me will not be very much more at all, and then move to maintenance and recomp.
Might you want to consider a structured lifting program designed to help you reach your goals?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
eta: if you want to purchase a HRM you can, but you do not have to. Simply eat back the portion of exercise that keeps you in energy balance, trend your weight changes with the exercise calories you eat back according to your rate of loss over a period of time.
i.e. the burn of 300 calories for 30 minutes seems high (not sure level/incline and effort provided) but might want to start out with eating back a certain % of that for a couple of weeks ans see where you are then.. also take body measurements as well. While you will not gain any significant muscle in a deficit (you might have already gained all that you will in a deficit) you will want to maintain your muscles while eating in a deficit.. then move to maintenance calories/recomp.2 -
adriennevy wrote: »red99ryder wrote: »Now Have you ever heard of the Iron Butt Association ?
Yes! Actually one of my best friends did the Saddlesore 1000 on Saturday! I'll be doing one myself one of these days. But I have nothing to prove, I'm planning on riding a moto around the world at the end of 2017!
Sweet Triumph(?)! I ride an '80s vintage Moto Guzzi.0 -
adriennevy wrote: »I ran stats.. BMR=1340, sedentary TDEE =1610, 1-3 hrs exercise TDEE=1845 (http://scoobysworkshop.com/accurate-calorie-calculator)
1200 calories is too low.. And read that article from Lyle McDonald that @kshama2001 posted. I think it will help explain a lot to you.
Perhaps re-think your rate of loss, make sure that you are following a structured lifting program designed to help with body composition changes.. you can benefit from doing maintenance and recomp.
So based on this, do you think a caloric goal of 1400 is reasonable, 1700 on workout days? I have purchased some personal trainer sessions, and will be asking them to review my lifting program and make any necessary tweaks. Most of what I'm doing now was taken from a trainer years ago when I had slightly different goals in mind.
Yes to this if you plan to continue dieting to lose additional body fat. When you have reached a target in your weight which it looks to me will not be very much more at all, and then move to maintenance and recomp.
Might you want to consider a structured lifting program designed to help you reach your goals?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
eta: if you want to purchase a HRM you can, but you do not have to. Simply eat back the portion of exercise that keeps you in energy balance, trend your weight changes with the exercise calories you eat back according to your rate of loss over a period of time.
i.e. the burn of 300 calories for 30 minutes seems high (not sure level/incline and effort provided) but might want to start out with eating back a certain % of that for a couple of weeks ans see where you are then.. also take body measurements as well. While you will not gain any significant muscle in a deficit (you might have already gained all that you will in a deficit) you will want to maintain your muscles while eating in a deficit.. then move to maintenance calories/recomp.
Thank you so much for all of this. That link is incredible!1
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